Legumes • Deep Nutrition Analytics
Yardlong beans, mature seeds, cooked, boiled, without salt
Yardlong beans, mature seeds, cooked, boiled, without salt is a legumes providing 118 kcal per 100g serving, primarily fueled by carbohydrates (21.1g) for accessible carbohydrate energy. On the micronutrient spectrum, it provides a strong 25% DV of Copper (0.225 mg) per 100g. Despite a higher energy concentration (1.2 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 8.3 g
- Carbohydrates
- 21.1 g
- Fat
- 0.5 g
- Fiber
- 3.8 g
Carbohydrate Quality & Sustained Energy
Yardlong beans, mature seeds, cooked, boiled, without salt delivers 21.1g of carbohydrates balanced with 3.8g of fiber, yielding 17.3g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 3.8 g |
| Energy | 494 kJ |
| Total lipid (fat) | 0.5 g |
| Carbohydrate, by difference | 21.1 g |
| Energy | 118 kcal |
| Protein | 8.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.2 mg |
| Magnesium | 98 mg |
| Manganese | 0.5 mg |
| Iron | 2.6 mg |
| Phosphorus | 181 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 42 mg |
| Potassium, K | 315 mg |
| Zinc, Zn | 1.1 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 98 mg |
| Phosphorus, P | 181 mg |
| Sodium, Na | 5 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.5 mg |
| Selenium, Se | 2.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 146 µg |
| Niacin | 0.6 mg |
| Pantothenic acid | 0.4 mg |
| Isoleucine | 0.3 g |
| Leucine | 0.6 g |
| Lysine | 0.6 g |
| Cystine | 0.1 g |
| Valine | 0.4 g |
| Arginine | 0.6 g |
| Histidine | 0.3 g |
| Aspartic acid | 1 g |
| Serine | 0.4 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Water | 68.8 g |
| Fatty acids, total saturated | 0.1 g |
| Ash | 1.4 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 146 µg |
| Folate, food | 146 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.3 g |
| Alanine | 0.4 g |
| Glutamic acid | 1.6 g |
| Proline | 0.4 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 98 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup171 g
Compare Yardlong beans, mature seeds, cooked, boiled, without salt with Category Peers
Yardlong beans, mature seeds, cooked, boiled, without salt vs Yardlong beans, mature seeds, cooked, boiled, with salt
Compared to Yardlong beans, mature seeds, cooked, boiled, with salt, Yardlong beans, mature seeds, cooked, boiled, without salt has 0% more fiber and 0% higher calories per 100g.
Yardlong beans, mature seeds, cooked, boiled, without salt vs Cowpeas, catjang, mature seeds, cooked, boiled, with salt
Compared to Cowpeas, catjang, mature seeds, cooked, boiled, with salt, Yardlong beans, mature seeds, cooked, boiled, without salt has 6% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Yardlong beans, mature seeds, cooked, boiled, without salt?
A standard 100-gram serving of Yardlong beans, mature seeds, cooked, boiled, without salt contains 118 calories (494 kJ), alongside 8.3g of protein, 21.1g of carbohydrates, and 0.5g of fat.
In common serving sizes:- 171g (cup): ~202 kcal
Is Yardlong beans, mature seeds, cooked, boiled, without salt suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 17.3g of net carbs per 100g (21.1g total carbs minus 3.8g fiber), consuming Yardlong beans, mature seeds, cooked, boiled, without salt will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Yardlong beans, mature seeds, cooked, boiled, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Yardlong beans, mature seeds, cooked, boiled, without salt are:
- Copper: 0.225 mg (25% of your daily value)
- Magnesium: 98 mg (23% of your daily value)
- Manganese: 0.487 mg (21% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174282).